Low HR Training

"Anaerobic" Phase HRT (over MAF) Reports & Discussion (Read 5035 times)

Screen name1


    posted: 8/14/2008 at 1:37 PM
    This morning was tempo work on the track. Temps: 62F 60DP 3200m warmup, 8:04/mi AHR 131 (MAF-13) MHR 145 (Last 1600m was 7:39) 4800m Tempo, 6:37/mi AHR 163 (86.7% Max) MHR 169 2000m Easy, 8:18/mi AHR 141 (MAF-3) MHR 145 4800m Tempo, 6:36/mi, AHR 165 (87.8% Max) MHR 171 1600m Easy, 8:17/mi, AHR 137 (MAF-8) MHR 143
    bdags


      posted: 8/26/2008 at 8:20 AM
      modified: 8/26/2008 at 8:22 AM
      5 miles...2 @ tempo pace. First above MAF run since a race almost 8 weeks ago. My legs were a bit sluggish at first, but it got better after a few minutes. Split time Avg. HR 9:41 119 Easy 8:56 134 Easy 7:53 152 Tempo 7:40 164 Tempo 9:42 149 Easy
      Screen name1


        posted: 8/27/2008 at 10:11 AM
        Today was a good tempo workout for me. Kept the repeat a little short (should probably have been 3k's but I have a 10k on Sunday and the soccer team showed up....) 3.2k warmup (7:56/mile, AHR 132) 4x(2400mTempo + 2 min Rest) 9:37.2 / 6:27 / 157.2 9:34.0 / 6:24 / 162.0 9:32.4 / 6:23 / 163.3 9:24.4 / 6:18 / 165.0 1.6k cooldown (7:43/mile, AHR 141)
        wanderingoutlaw


          posted: 8/29/2008 at 8:08 AM
          My first ever tempo run. Was trying to run 8:12 to 8:23 per mile pace (from McMillan calculator and Daniel's charts). temp: 74 dewpoint: 71 total distance: 6.8 miles total time: 1:03:55 details: Warmup 1.9 miles 19:54 avg 121 Mile 1 7:56 avg 153 Mile 2 8:04 avg 159 Mile 3 8:06 avg 163 Cooldown 1.9 miles 19:53 avg 143 Guess I need to work on my pacing and bringing it down ten or fifteen seconds for tempo runs. Felt comfortably hard.
          John
          Screen name1


            posted: 8/29/2008 at 10:21 AM
            Quote from wanderingoutlaw on 8/29/2008 at 8:08 AM:
            My first ever tempo run. Was trying to run 8:12 to 8:23 per mile pace (from McMillan calculator and Daniel's charts). temp: 74 dewpoint: 71 total distance: 6.8 miles total time: 1:03:55 details: Warmup 1.9 miles 19:54 avg 121 Mile 1 7:56 avg 153 Mile 2 8:04 avg 159 Mile 3 8:06 avg 163 Cooldown 1.9 miles 19:53 avg 143 Guess I need to work on my pacing and bringing it down ten or fifteen seconds for tempo runs. Felt comfortably hard.
            Whats your max HR??
            wanderingoutlaw


              posted: 8/29/2008 at 11:58 AM
              Quote from Screen name1 on 8/29/2008 at 10:21 AM:
              Whats your max HR??
              My highest observed hr is a 196 in a 5k race last year. My highest this year is 192 last Saturday in a 5k race.
              John
              Screen name1


                posted: 8/29/2008 at 2:33 PM
                Then those HR values are pretty low for tempo work.. Tempo work is usually 88-92% of max or 168-176 for you....
                formationflier


                run-easy-race-hard

                  posted: 8/30/2008 at 12:37 PM
                  Quote from Screen name1 on 8/29/2008 at 2:33 PM:
                  Then those HR values are pretty low for tempo work.. Tempo work is usually 88-92% of max or 168-176 for you....
                  Depends on the anaerobic threshold. Mine is about 178, but my max is 210, so tempo would be btwn about 174-176 for me - 84% of max. That's why I don't like using max HR as any kind of endurance metric - it can be random for different people.
                  Screen name1


                    posted: 8/30/2008 at 5:11 PM
                    Good point, though I also trust Daniels.... I also compare mine to my average HR in races. I have averaged 168 for a marathon and 171 for a half marathon. Usually 173-175 for 5k-10k. So mine is probably in the 168-171 range... 173-175 starts to get into VO2Max territory. low 160s is marathon pace for me.. However, when doing intervals it usually takes some timei to get up to that range..
                    wanderingoutlaw


                      posted: 9/3/2008 at 8:58 AM
                      I've been out of town over the weekend so haven't had time to get back to this thread. I have another tempo run planned for tomorrow and I may try to run slightly faster. The high mark on the range at 176 is right around my 5k avg heart rate so I won't go that high. The low range is probably pretty close. When running tempos, should I aim to hit that hr on my first mile and just maintain that hr (with my pace probably dropping some with each successive mile) or should I try to hit that hr by the last mile of the tempo run while maintaining a relatively even pace?
                      John
                      Screen name1


                        posted: 9/3/2008 at 9:15 AM
                        Quote from wanderingoutlaw on 9/3/2008 at 8:58 AM:
                        I've been out of town over the weekend so haven't had time to get back to this thread. I have another tempo run planned for tomorrow and I may try to run slightly faster. The high mark on the range at 176 is right around my 5k avg heart rate so I won't go that high. The low range is probably pretty close. When running tempos, should I aim to hit that hr on my first mile and just maintain that hr (with my pace probably dropping some with each successive mile) or should I try to hit that hr by the last mile of the tempo run while maintaining a relatively even pace?
                        The range is an upper limit, not something you want to get to on your first mile. For instance I recently did 4x2400m with 2 min Rest. I barely got up to the low end of my interval on the first repeat. Then on the 2nd repeat I was in the lower end of the interval. By the last interval I was on the upper end. It should take a while to get up there, you shouldn't try to get there immediately or else you'll tire out. Your pace should pretty much be constant throughout the intervals, maybe even pick up at the end...
                        wanderingoutlaw


                          posted: 9/3/2008 at 11:05 AM
                          Thanks, dcv2002
                          John
                          wanderingoutlaw


                            posted: 9/4/2008 at 6:32 AM
                            This morning was tempo run day. Was aiming for 7:50 to 7:55 pace. temp: 66 dewpoint: 63 total distance: 8.8 miles total time: 1:22:00 details: Warmup 2.4 miles 24:29 avg 120 Mile 1 7:54 avg 152 Mile 2 7:48 avg 159 Mile 3 7:43 avg 165 Mile 4 7:44 avg 169 Cooldown 2.4 miles 26:21 avg 139
                            John
                            Shiksa


                            Aerobigal! (thx Jimmy!)

                              posted: 9/7/2008 at 4:40 PM
                              Today was my longest run to date. It was ok. I've had a mental block about this distance for quite sometime. Next week I have a 20, then a cut back week. 68 degrees at start - 85 at the end 29% humidity - dewpoint 52 degrees total ascent - 2735 total descent - 2759 MAF is 143ish m1 14:57 126/136 dark and creepy m2 12:49 131/137 less dark, but my neighbor is still creepy m3 12:29 133/144 m4 12:50 137/142 m5 13:06 142/149 m6 12:20 137/147 m7 12:27 142/153 m8 12:50 146/153 Start over MAF here (a little early to go above MAF, but I ran 4 miles with a friend) m9 12:59 149/161 m10 12:16 150/167 m11 11:31 154/166 m12 11:02 160/167 m13 11:23 162/171 Felt like a million bucks here. m14 12:54 170/179 Got stuck running uphill from a lake bed - felt like 10 bucks m15 10:58 170/179 Had a beer craving here. m16 11:22 174/178 fiddled with my ipod to pass the time. m17 11:40 176/182 this mile sucked m18 10:55 176/179 this mile sucked less as it was downhill partway
                              Stacy
                              I make no apologies for my liberal use of smiley icons. http://stacyruns.wordpress.com/
                              formationflier


                              run-easy-race-hard

                                posted: 9/7/2008 at 4:50 PM
                                shiksa- how much are you drinking during your long runs? Do you ever weigh yourself before and after?
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